cover of episode 104. How to Change: Building Better Habits and Behaviors (And Getting Out of Your Own Way)

104. How to Change: Building Better Habits and Behaviors (And Getting Out of Your Own Way)

2023/8/29
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Think Fast, Talk Smart: Communication Techniques
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Katie Milkman
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Matt Abrahams
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Katie Milkman: 实现改变的内部障碍包括难以开始、冲动性、拖延症、健忘、懒惰（追求效率）、缺乏自信以及周围环境的影响。她认为'懒惰'实际上是人类追求效率和最小阻力路径的天性，这在通常情况下是好事，但在想要改变时却会成为障碍。周围人的影响也会成为改变的障碍，因为人们倾向于随波逐流。 Matt Abrahams: 人们更倾向于被眼前的利益驱动，而非长远目标。 Katie Milkman: 为了更好地坚持目标，应该让目标追求的过程变得更有趣，而不是仅仅追求效率。她提出'诱惑捆绑'策略，即将令人愉快的活动与枯燥的任务结合起来，以提高完成枯燥任务的效率。技术，例如手机提醒，可以帮助人们克服健忘的障碍，并帮助人们制定计划。承诺机制（commitment device），例如设定惩罚措施，可以提高坚持的动力。沟通在实现个人目标中扮演着重要角色，框架和反馈会影响成功。将大型目标分解成更小的、更容易实现的目标，可以提高人们完成目标的积极性。通过与他人合作，可以提高工作效率和满意度。

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Katy Milkman discusses internal barriers such as the 'getting started problem', impulsivity, procrastination, forgetting, laziness, self-efficacy, and the influence of social surroundings.

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"We're wired to look for the path of least resistance and efficiency, and that's normally a good thing, but it can get in the way when we want to make a change," says Wharton professor Katy Milkman). Through her research on decision making and in her recent book How to Change the Science of Getting From Where You Are to Where You Want To Be, Milkman examines the many barriers we create for ourselves when it comes to achieving goals.

"Who you surround yourself [is important] with because we have a tendency to conform to the people around us," she says. "And if we are surrounded by people who show us our limitations, that can be a barrier."

On this episode of *Think Fast, Talk Smart: The Podcast, *host Matt Abrahams sits down with Milkman to further explore her research into human behavior and decision making, motivation, and tools we can use to make real change. 

More resources

For a full transcript, visit this episode's webpage).

Bob Cialdini, "Change My Mind: Using “Pre-suasion” to Influence Others")

Szu-Chi Huang, "From Dreaming to Doing: How We Set and Achieve Goals")

Jonah Berger, "Magic Words: Change What You Say to Inspire and Influence Others")

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